Marichi’s Pose

LEVEL

Anatomy

Pose Type

Sanskrit

Marichyasana
(mar-ee-chee-AHS-anna)
Marichi = a sage; son of the creator Brahma

BENEFITS

Tones the abdominal organs

Stretches the spine, shoulders, hips, and hamstrings

Calms the mind

Stimulates digestion

CONTRAINDICATIONS

Diarrhea

Asthma

HOW TO

Begin sitting in Dandasana (Staff pose). Bend your left knee and place your foot flat on the ground, close to the groin and against the right leg.

Reach your left arm and shoulder forward on the inside of your left leg. Face your palm outward, thumb facing down. Inhale and lengthen your torso. Then exhale and sweep your left arm around your left shin, resting the palm on your thigh.

Reach forward through the crown of your head and sweep your right arm behind your back. Clasp your right wrist with your left hand.

Inhale and lengthen your torso. As you exhale, fold forward over your left thigh. Open your chest by drawing your shoulder blades away from your ears.

Hold this pose for 30 seconds to a minute. Then release the arms and return to Staff pose. Repeat on the opposite side.